Paul Fresh’s Blukout
Bulking
Intermediate
Machine strength
Plan Details
The Paul Fresh’s Blukout routine by paulfresh is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My split from collections of workouts inspired from John Meadows and AthleanX workouts
Routine detail
Day 1
Chest/Shoulders #1
Est. 0 min
10 exercises
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
2 Sets x 8 Reps
Day 2
Legs #1
Est. 0 min
8 exercises
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Arms #1
Est. 0 min
9 exercises
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Cable One-Arm High Curl
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Day 4
New Workout
Est. 0 min
0 exercises
This day is empty
Day 5
Chest/Shoulders #2
Est. 0 min
10 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 6
Arms #2
Est. 0 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 7
Legs #2
Est. 0 min
7 exercises
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 8 Reps
Machine Leg Press (Wide Stance)
2 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Day 8
New Workout
Est. 0 min
3 exercises
Jackknife Sit-Up
3 Sets x 25 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
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